WOD

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28
Jul

Crossfit Cape Cod 7/29/2021

CrossFit Cape Cod – CrossFit

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Clean and Jerk (3 X 1 @ 85% of 1 RM C & J)

Stay at same weight

Metcon (4 Rounds for reps)

4 X 3:00 AMRAP

3 Devils Press

5 Dumbbell Front Squats

7 Dumbbell Push Press

Rest 1:00 between rounds

You choose the load and note in comments

25
Jul

Crossfit Cape Cod 7/26/2021

CrossFit Cape Cod – CrossFit

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Back Rack Lunge (3 X 4 per leg)

Build to moderately heavy weight and then stay at that weight across

Metcon (Time)

For Time

30-20-10

KBS 1.5/1.0

T2B

Pistols

RX+ 2.0/1.5

200m Run after each set, end with run.

24
Jul

Crossfit Cape Cod 7/25/2021

CrossFit Cape Cod – CrossFit

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Metcon (3 Rounds for reps)

12:00 EMOM

Min 1: Max Deadlifts 185/135#

Min 2: Max Box Jump overs 24/20″

Min 3: Max Cal Row

Min 4: REST

Power Snatch (8:00 EMOM 1 PSnatch + 1 HPSnatch)

Building in weight

Focus on speed in the 2nd pull

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